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Wasme's recomp journey....

Man that is a lot of reps!!!
 
Thanos Week 9 Day 2 Chest and Shoulders

Cardio: 30 min on bike

Incline DB Press
- go till you cant get a full 8, then two drops
25x20
35x15
45x8
55x8
65x8
75x8
85x7
drop
60x8
drop
40x8


Flat Bench
- Explosive reps
135x5
185x5
205x5
205x5
205x5
205x5
205x5


DB Hammer Press
60x10
60x10
60x10
60x10
drop
45x14

Machine Fly
90x10
90x10
90x10
90x10 + 10 partials


DB Side Laterals
20x8
20x8
20x8
20x8

Bent Over Lateral Raises
20x15
20x15
20x15

Front Plate Raise
35x10
35x10
35x10
 
Thanos Week 9 Day 3 Back

Post Cardio: 30 min bike

One Arm Barbell Rows
45x8
65x8
85x8
85x8
85x8
85x8

Chest Supported Rows
- pause each rep
110x8
130x8
150x8
150x8
150x8
150x8

Lat Pulldowns with Stretch
120x10
120x10
120x10
120x10


DB Pullovers
50x12
50x12
50x12


Shrugs
60x12
60x12
60x12
 
On the one arm barbell rows is that gripping the bar in the center and trying to balance while rowing or is it off to one side kind of like a landmine situation?
 
Thanos Week 9 - Day 4 - Arms (Thursday)



Post workout cardio: 30 min on bike


V Bar Pushdowns
70x12
70x12
90x12+6 partials out of stretch position
90x12+6 partials out of stretch position
90x12+6 partials out of stretch position
90x12+6 partials out of stretch position

Bench Dips
15
15
15
15

CGBP
155x10
155x10
155x10
155x10



EZ Curls
95x10
95x10
95x10
95x10
drop
70x10
drop 55x10

Preachers
70x20
70x20
70x20
70x20
70x20
- arms were blown up

Hammer Curls
40x10 + 25x8
40x10 + 25x8
40x10 + 25x8
40x10 + 25x8
 
MrKleen73 said:
On the one arm barbell rows is that gripping the bar in the center and trying to balance while rowing or is it off to one side kind of like a landmine situation?
Click to expand...

To the side, landmined

[video=youtube;B5TsiVEnuVY]https://www.youtube.com/watch?v=B5TsiVEnuVY[/video]
 
Thanos Week 9, Day 5 (REST w/30 min on bike) - Friday,

Day 6 Full Upper Body Pump - Saturday

Post workout cardio - 30 minutes on bike

Tri Set 1

Straight Arm Pulldown / Machine Fly / Side Lateral Raise
90x10 / 90x10 / 20x10
90x10 / 90x10 / 20x10
90x10 / 90x10 / 20x10


Tri Set 2

Trap Bar Deadlifts / DB Hammer Bench Press / Bent Over Laterals
155x10 / 60x12 / 15x15
205x10 / 60x12 / 15x15
255x8 / 60x12 / 15x15
265x8 / 60x12 / 15x15

- my back felt a little off, so decided to switch it up and not take the deads any further

Tri Set 3

Seated Cable Low Rows / DB Hex Press / Face Pulls
150x10 / 60x12 / 90x10
150x10 / 60x12 / 90x10
150x10 / 60x12 / 90x10


Tri Set 4

Wide Grip Pulldowns / Cable Crossovers / DB Shrugs (3 second hold)
110x10 / 50x15 / 60x10
110x10 / 50x15 / 60x10
110x10 / 50x15 / 60x10


Arm Superset with Calves

V Bar Pushdowns / Preacher Curls / DB Calf Raise
90x15 / 80x10 / 80x20
90x15 / 80x10 / 80x20
90x15 / 80x10 / 80x20
90x15 / 80x10 / 80x20

- DB calf raise weight per side
 
Thanos Week 10 Emphasis on Forced Reps and Holds

Day 1 Legs (Monday)


Post workout cardio: 30 minutes on bike

Leg Extensions
- toes pointing back
45x10
70x10
95x10
95x10
95x10
95x10 +7 reps normal foot position

Leg Curls
45x10
70x10
95x12
95x12
95x12
95x12 + 5 forced reps + 10 second isohold

- used a band for the forced reps

Leg Press (from floor in Smith)
135x10
225x10
315x20
315x20
315x20
315x20
315x20

Front Squats
95x8
95x8
95x8



Stiff Legged Deadlifts
120x8
120x8
120x8
 
Thanos Week 10 Day 2 Chest and Shoulders

Cardio: 30 min on bike

Flat DB Press
- go till you cant get a full 8, then two drops
25x8
35x8
45x8
55x8
65x8
75x8
85x7
90x5
drop
60x8
drop
40x8


Decline Smith Bench
- rest / pause all reps
135x8
185x8
185x8
185x8
185x8


Incline Bench Press
135x8
165x13
165x11
165x9
165x10


Machine Fly
110x10
110x10
110x10
110x10 + 10 partials


DB Side Laterals
20x8
20x8
20x8
20x8

Bent Over Lateral Raises
20x15
20x15
20x15

Front Plate Raise
35x10
35x10
35x10
 
CyberSimon Beastman!! That is all.
 
It’s great to see you training smart with your back - knowing when to push and when to hold is a skill unto itself!
 
Workouts are looking good Mr. Machine!
 
kenpoengineer said:
CyberSimon Beastman!! That is all.
Click to expand...

Thanks brother beast!

Hyde said:
It’s great to see you training smart with your back - knowing when to push and when to hold is a skill unto itself!
Click to expand...

One thing I have learnt from you guys is to stop trying to push through a possible injury. If it doesn't feel right, change it up to make it work for me, or simply stop and tomorrow is a new day.

MrKleen73 said:
Workouts are looking good Mr. Machine!
Click to expand...

Thanks Chris!

Got some updates do to here...

But boy am I pissed. Post workout on Wednesday, got on the bike, and the weld on the T bar upright (under the seat) broke. I have contacted Norditrack about replacing the part, but actually have not heard anything back yet! I started using this bike early January, can't believe it broke. Must be a bad weld job (as I am under the weight cap albiet not by much). It's a good thing I caught myself as the seat went and did not end up tweaking my back or worse taking a tumble off it. Seems so many things are built crappy these days.

Invalid Link Removed
 
Thanos Week 10 Day 3 Back (Wed)

Post Cardio: 22 minutes in it bike broke.

Meadows Rows
45x8
65x8
85x8
85x8
85x8
85x8

Dead Stop Rows
- pause each rep
50x8
70x8
90x8
90x8
90x8
90x8
drop 60x8/8
drop 45x7/6

Single Arm Pulldowns
70x10
70x10
70x10
70x10


DB Pullovers
50x12
50x12
50x12


HypterExtensions
15
15
15
 
Thanos Week 10 - Day 4 - Arms (Thursday)



Post workout cardio: nothing, but did get a 4km walk in at lunch time


V Bar Pushdowns
70x12
70x12
90x12+6 partials out of stretch position
90x12+6 partials out of stretch position
90x12+6 partials out of stretch position
90x12+6 partials out of stretch position

Bench Dips
15
15
15
15

Bent Over Head Rope Extensions
105x10
105x10
105x10
105x10


EZ Curls
95x6+6 partials out of the bottom
95x6+6 partials
95x6+6 partials
95x6+6 partials


Reverse Curls
70x8+6 partials out of the bottom
70x8+6 partials
70x8+6 partials
70x8+6 partials

Preachers
- lighten the weight and shoot for 15-20 reps
60x20
70x16
70x15
70x13
 
Today full on rest day... heading to the airport soon. My wife and son went to see her brother in Houston. And work was too busy to get a walk in.
 
Thanos Week 10


Day 6 Full Upper Body Pump - Saturday

Post workout cardio - 4km walk

Tri Set 1

Straight Arm Pulldown / Machine Fly / Side Lateral Raise
90x10 / 90x10 / 20x10
90x10 / 90x10 / 20x10
90x10 / 90x10 / 20x10


Tri Set 2

Low Cable Rows / DB Hammer Bench Press / Bent Over Laterals
155x10 / 60x12 / 15x15
155x10 / 60x12 / 15x15
155x8 / 60x12 / 15x15


Tri Set 3

Stretchers / DB Hex Press / Face Pulls
120x12 / 60x12 / 90x10
120x12 / 60x12 / 90x10
120x12 / 60x12 / 90x10


Tri Set 4

Wide Grip Pulldowns / Cable Crossovers / DB Shrugs (3 second hold)
110x10 / 50x15 / 60x10
110x10 / 50x15 / 60x10
110x10 / 50x15 / 60x10


Arm Superset with Calves

V Bar Pushdowns / Preacher Curls / DB Calf Raise
90x15 / 80x10 / 80x20
90x15 / 80x10 / 80x20
90x15 / 80x10 / 80x20
90x15 / 80x10 / 80x20

- DB calf raise weight per side
 
Can’t believe the seat failed so quickly - that bike is brand new. Hopefully they make it right quick. You don’t normally work from home, right?
 
Hyde said:
Can’t believe the seat failed so quickly - that bike is brand new. Hopefully they make it right quick. You don’t normally work from home, right?
Click to expand...

I know, I was shocked. And I still haven't heard anything back from them. So I will be calling tomorrow. IMO they can give me a refund and take the f**ker back at this point. Crap customer service.

No, the only time I 'work' from home is when I do training. Have another course first week of May!
 
Thanos Week 11 Emphasis on Occlusion training

Day 1 Legs


Cardio: 40 minute walk at lunch.

Leg Extensions - 30 seconds rest between sets
45x20
70x20
95x20
- tie off leg
95x20
95x17
95x15
95x16


- used a band for the forced reps

Leg Press (from floor in Smith) - 90 seconds rest
135x10
225x10
315x20
365x20
365x20
365x20
365x20

Safety Bar Squats - 60 seconds rest
155x8
205x8
225x8
245x8
255x6


Stiff Legged Deadlifts - 45 seconds rest
120x8
120x8
120x8

Leg Curls - 30 seconds rest
45x15
70x15
- tie off legs
80x15
80x13
80x13
80x12
 
Thanos Week 11 Day 2 Chest and Shoulders

Cardio: 40 min walk at lunch.

Incline DB Press
35x15
45x8
55x8
65x8
75x8
85x8
85x7
85x7


Incline Bench - 1 second pause 2" above chest
135x6
185x6
215x6
215x6
215x6


Flat Bench Press - Explosive reps
185x5
205x5
225x5
225x5
225x5 - not too explosive

Stretch Pushups
15
15
13 - chest just fried


DB Side Laterals
20x10
20x10
20x10
20x10

Seated DB Overhead Press
50x10
50x10
50x10
50x6
- stopped these at 6, as I started to find these nagged my lower back even though I was at about a 70 degree angle on bench.

Lying Rear Delt Raise
15x25
15x25
15x25
 
Steadily crushing it in here Simon!
 
Thanos Week 11 Day 3 Back (Wed)

Lunch Cardio: 40 min walk

One Arm Barbell Rows
45x8
65x8
85x8
85x8
85x8
85x8

Chest Supported Barbell Row
- pause each rep
100x10
130x10
130x10
130x10

Band Assisted Chin Ups
10
10
10

Rack Pulls - from mid shin
135x6
185x6
225x6
275x6
275x6
275x6
- I dont have a whole lot of experience with these, and due to the fact that I pull with a trap bar not straight, I was leary to go any heavier. Still very effective



HypterExtensions
15
15
15
 
wasme said:
Thanos Week 11 Day 3 Back (Wed)

Lunch Cardio: 40 min walk

One Arm Barbell Rows
45x8
65x8
85x8
85x8
85x8
85x8

Chest Supported Barbell Row
- pause each rep
100x10
130x10
130x10
130x10

Band Assisted Chin Ups
10
10
10

Rack Pulls - from mid shin
135x6
185x6
225x6
275x6
275x6
275x6
- I dont have a whole lot of experience with these, and due to the fact that I pull with a trap bar not straight, I was leary to go any heavier. Still very effective



HypterExtensions
15
15
15
Click to expand...

I would still say that your back would be much safer with these than regular rack pulls. You are still going to be using more legs and your back will be a lot more upright. Think of it more as a top end partial of a squat just holding the bar instead of resting it on your shoulders. I would do them from blocks or something if possible since loading the bar is tricky with most trap bars not being that wide for a rack...
 
MrKleen73 said:
I would still say that your back would be much safer with these than regular rack pulls. You are still going to be using more legs and your back will be a lot more upright. Think of it more as a top end partial of a squat just holding the bar instead of resting it on your shoulders. I would do them from blocks or something if possible since loading the bar is tricky with most trap bars not being that wide for a rack...
Click to expand...

Sorry, i think I explained myself wrong. The rack pulls were done with a straight bar. I left weight in the tank though, simply because I have not been using a straight bar for deads. I hope that makes more sense.
 
Thanos Week 11 - Day 4 - Arms (Thursday)


No cardio today... although was pretty active as i still hit 11,000 steps.


TRI-SET (no rest between exercises, 45 seconds after each tri set)

--------
V Bar Pushdowns
70x12
90x12
110x12 - trisets started on this set
110x12
110x12
110x12

Bench Dips
15
15
15
15

Bent Over Head Rope Extensions
105x10
105x10
105x10
105x10

-------------

Occluded Rope Pushdowns
70x20
70x17
70x15
70x15
- 30 sec rest between sets



TRI-SET (no rest between exercises, 45 seconds after each tri set)

--------
Incline DB Curls
30x10
30x10
30x10
30x10

DB Hammer Curls
40x8
40x8
40x8
40x8

Preachers
70x10
70x10
70x10
70x8
----------


Occluded EZ Curls
65x20
65x18
65x14
65x13
 
wasme said:
Sorry, i think I explained myself wrong. The rack pulls were done with a straight bar. I left weight in the tank though, simply because I have not been using a straight bar for deads. I hope that makes more sense.
Click to expand...
Yeah that makes more sense.
wasme said:
Thanks man! Feels good to be pain free, and know went to not push it.
Click to expand...
That last part is the key to staying pain free. Some day I will learn it. I seem to go back and forth between overcautious and over confident and have not found my balance yet.
 
MrKleen73 said:
That last part is the key to staying pain free. Some day I will learn it. I seem to go back and forth between overcautious and over confident and have not found my balance yet.
Click to expand...

I think we all fall in the category. Many a time i regret not just easing off, but i am learning! lol

Hyde said:
I bet your arms are ready to burst from the pump after that day. Meadows is a madman
Click to expand...

That arm day was brutally painful. Mind you for triceps I did occlude a little too tight as my arms changed color. That said, they have not fallen off so I am good to go! haha
 
Thanos Week 11


Day 6 Full Upper Body Pump - Saturday

Post workout cardio - 4km walk

Tri Set 1

Straight Arm Pulldown / Machine Fly / Side Lateral Raise
90x10 / 90x10 / 20x10
90x10 / 90x10 / 20x10
90x10 / 90x10 / 20x10


Tri Set 2

Low Cable Rows / DB Hammer Bench Press / Bent Over Laterals
155x10 / 60x12 / 15x15
155x10 / 60x12 / 15x15
155x8 / 60x12 / 15x15


Tri Set 3

Stretchers / DB Hex Press / Face Pulls
120x12 / 60x12 / 90x10
120x12 / 60x12 / 90x10
120x12 / 60x12 / 90x10


Tri Set 4

Wide Grip Pulldowns / Cable Crossovers / DB Shrugs (3 second hold)
110x10 / 50x15 / 60x10
110x10 / 50x15 / 60x10
110x10 / 50x15 / 60x10


Arm Superset with Calves

V Bar Pushdowns / Preacher Curls / DB Calf Raise
90x15 / 80x10 / 80x20
90x15 / 80x10 / 80x20
90x15 / 80x10 / 80x20
90x15 / 80x10 / 80x20

- DB calf raise weight per side


Sunday - 5km walk to just keep lose for legs tomorrow!
 
Your sessions are simply awesome!!
 
This workout has really looked like a lot of fun. I can see some of the influence Dr. Scott Stevenson has had on him as well. He is doing a lot more frequency in some of his newer workouts and focusing them on specific goals each time to keep progress moving forward and limit injury. Kind of cool when 2 people you respect highly start working together a bit and making some awesome stuff.
 
MrKleen73 said:
This workout has really looked like a lot of fun. I can see some of the influence Dr. Scott Stevenson has had on him as well. He is doing a lot more frequency in some of his newer workouts and focusing them on specific goals each time to keep progress moving forward and limit injury. Kind of cool when 2 people you respect highly start working together a bit and making some awesome stuff.
Click to expand...

Those guys both have some righteous bodybuilding knowledge between them. Also very cool guys just to listen to - they are down to earth and constantly dropping neat tips and stories without even trying.
 
Geeze, looks like I have a full week of workouts to catch up on here.... Had a great last week training on this program. And tomorrow is the full body pump day.


Monday: Week 12, Legs

Lying Leg Curls
50x10
75x10
95x8
95x8
95x8
95x8

Leg Press (in Smith from floor)
225x15
315x15
365x15
415x15
435x15
455x13

Occluded Leg Extensions
95x20
95x17
95x16
95x14
- 30 sec rest periods


Squats
135x10
185x10
205x20
205x18

Stiff Leg Deads
140x8
140x8
140x8

- Cardio 4km walk
 
Tuesday - Chest/Shoulders

Decline DB Press
40x8
50x8
60x8
70x8
80x8
85x7

Bench Press
135x10
185x10
225x10
225x10
225x10

Smith Incline Bench
215x10
215x10
215x9

DB Flyes
30x15
30x15

DB Side Laterals
20x10
20x10
20x10

Smith Overhead Press
95x15
95x15
95x15

Reverse Cable Crossovers
40x30 (weight per tower)
40x30
40x30

Cardio: 4km walk
 
Wednesday - Back

Cardio: 4km walk at lunch
Bike: 15 min (finally got the replacement part so we shall see how long this one lasts)

Meadows Row
50x8
75x8
85x8
85x8
85x8


High Pulls (which are face pulls but to chest)
95x12
95x12
95x12

Wide Grip Pulldowns (focus on stretch, only pull to top of head)
140x8
140x8
140x8

Rack Deads
135x6
185x6
205x6
255x6
275x6
275x6
275x6

Hyperextensions
15
15
15
 
Thursday (Arms)

- Cardio Bike 30 minutes

Rope Pushdowns ss Bench Dips
90x12 / 15
90x12 / 15
90x12 / 15
90x12 / 15

Skullcrushers
80x12
80x12
80x12
80x12


Occluded EZ Curls
85x15
85x13
85x12
85x10
- 30 second breaks

DB Curls ss Hammer Curls (both arms at once on both exercises)
30x10 / 30x8
30x10 / 30x8
30x10 / 30x8
30x10 / 30x8

- after the occluded arm work this superset was brutal

My arms have never been as pumped as today.
 
Friday

No weights

30 minutes on bike.

Actually watching a pretty cool movie that I think some of you guys might enjoy (@Hyde especially). Called American Satan, about a hard rock band trying to make it (fictitious, but based on old rocker legends (crue comes to mind lol))



Happy Easter all!
 
Did you ever see that Mark Wahlberg movie about the fictitious band Steel Dragon? I remember that being pretty good years ago.

18 rep squat set eh? Sounds painful, like most of this routine.
 
Hyde said:
Did you ever see that Mark Wahlberg movie about the fictitious band Steel Dragon? I remember that being pretty good years ago.

18 rep squat set eh? Sounds painful, like most of this routine.
Click to expand...

Ya, believe it was called Rock Star... great movie!
 
Thanos Week 12


Day 6 Full Upper Body Pump - Saturday

Post workout cardio - 30 min on bike

Tri Set 1

Straight Arm Pulldown / Machine Fly / Side Lateral Raise
90x10 / 90x10 / 20x10
90x10 / 90x10 / 20x10
90x10 / 90x10 / 20x10


Tri Set 2

Low Cable Rows / DB Hammer Bench Press / Bent Over Laterals
155x10 / 70x12 / 15x15
155x10 / 70x12 / 15x15
155x10 / 70x12 / 15x15


Tri Set 3

Stretchers / DB Hex Press / Face Pulls
120x12 / 60x12 / 90x10
120x12 / 60x12 / 90x10
120x12 / 60x12 / 90x10


Tri Set 4

One Arm DB Rows / Cable Crossovers / DB Shrugs (3 second hold)
80x10 / 50x15 / 60x10
80x10 / 50x15 / 60x10
80x10 / 50x15 / 60x10


Arm Superset with Calves

V Bar Pushdowns / Preacher Curls / DB Calf Raise
90x15 / 80x10 / 80x20
90x15 / 80x10 / 80x20
90x15 / 80x10 / 80x20
90x15 / 80x10 / 80x20

- DB calf raise weight per side
 
Dude you haven't missed a beat
 
wasme said:
Friday

No weights

30 minutes on bike.

Actually watching a pretty cool movie that I think some of you guys might enjoy (@Hyde especially). Called American Satan, about a hard rock band trying to make it (fictitious, but based on old rocker legends (crue comes to mind lol))



Happy Easter all!
Click to expand...

Happy Easter
 
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